STRONGMAN - Tom Mutaffis

[Tom Mutaffis]

Trained out in my garage before work, ended up breaking this workout into two sessions and doing vertical pulling one day then horizontal pulling the other in order to meet some time constraints.

Warm-Up:

1/4 mile on the treadmill (for each workout) and some light dynamic movements.

Pull-Up's:

BW x 4
BW + 10 lbs x 4
BW + 25 lbs x 4
BW + 35 lbs x 4
BW + 45 lbs x 4
BW x 30 total reps (multiple sets)

Power Rows:

225 lbs x 5
275 lbs x 5
305 lbs x 5

Underhand Pull-downs:

125 lbs x 7 x 5 sets

Inverted Axle Rows:

BW x 5 x 3 sets

Upright Rows:

95 lbs x 5,8,10,12,15 (50 reps, minimal rest)

Alternating DB Curls:

25's x 10
25's x 25

Band Pull-Aparts:

Micro x 25
Mini x 15, 10

[GazzyG]

Big pulling day, Tom! Are power rows just normal rows with a bit more english?

[Tom Mutaffis]

Big pulling day, Tom! Are power rows just normal rows with a bit more english?

Exactly, they are bent over rows where I reset the bar on the ground between reps and use a bit more momentum on the movement.

For some reason Bent Over Rows have never been a good movement for me but these seem to allow me to do heavy rows without straining my low back since I am not controlling the weight all of the way down or holding it at the bottom in the bent over position.

[Tom Mutaffis]

Here is a picture of the bar holder that I recently purchased and I also picked up a portable halogen light at Home Depot for $7 which has significantly improved the lighting for my garage gym. The light is an economy product so not sure how durable it will be, but for now it is great.

[Tom Mutaffis]

Trained at Crossfit Strength in the morning, knees are feeling better and decided to do some front squats.

Front Squat:

215 lbs x 5
255 lbs x 7
305 lbs x 1
335 lbs x 8 (belt and neoprene sleeves)

Walking Lunges:

185 lbs x 20

Back Hyper:

BW + 20 lbs x 10 x 3 sets

CoC Gripper:

# 1 x 35 reps/hand (5 sets)

Felt really good at the end of this session, quads and glutes were smoked.

[Tom Mutaffis]

Trained at the YMCA with one of my co-workers/training partners.

Close Grip Bench:

215 lbs x 5
265 lbs x 5
305 lbs x 5
340 lbs x 5 - Rep PR, but strained my pec pretty badly on the last rep.

Neutral Grip Free Motion Shoulder Press:

100 lbs x 10
120 lbs x 10
150 lbs x 10
100 lbs x 15, 50 lbs x 5

Side Raises:

35's x 5, 30's x 10, 25's x 15, 20's x 20
30's x 10, 20's x 10, 25's x 5, 15's x 10, 10's x 10

Pushdowns:

100 lbs x 100 reps (35, 25, 20, 20)

Rope Triceps Extensions:

50 lbs x 50 reps (20, 15, 15)

Triceps Kickbacks:

20 lbs x 25 reps (15, 10)

The pec issue is going to keep me from doing anything other than overhead pressing for a little while, but I was still able to do some deltoids and triceps movements without pain which is good. I have sustained a similar injury in the past (about 5 years ago) and was able to bounce back pretty quickly so I am optimistic.